24-10-2017 CF

YiQi – CrossFit

Warm-up

3 min – Lacrosse Ball – Thoracic Spine / Pec Smash

2 Rounds of:

12 DB Thrusters

8 Ring Rows

6 Yoga Push-Ups

4 Walk-Outs (push-up position – walk out with hands as far as possible)

Mobility

15 PVC Pass Thru’s

10 PVC Superman (reaching PVC pipe behind head)

10 Wall Shoulder Pass Thru’s

30 sec Shoulder Stretch on Pull-up Rig if needed

Gymnastics

10 minutes of handstand or HSPU practice

L1 – 0:00 – 4:00 – 10 Wall Walks with 5 second hold

– 6:00 – 10:00 – 4 x 3 reps Box Handstand Push-Up

L2 – 0:00 – 5:00 – Max Reps of Handstand Push-ups (rest :30 – 1:00 between efforts)

– 5:00 – 10:00 – 5 x 1 – 20 second Handstand Hold (rest 30 sec)

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

21 Box Jumps

15 KB Swings

9 Push-Ups
Rx – 24/16kg / 24 inch Box

Posted in: WOD